Six Pack Diet Plan – What To Eat To Get a Six Pack

Even when a private client whom I am working with on a one to one basis asks me to draw them up a six pack diet plan I tell them it’s simply not practical. How can I know how much energy they will be using up at work tomorrow morning and if I don’t know that, how can I tell them how much to eat for their breakfast?

This is one of the major reasons most of the popular diet plans don’t work, especially for men. When the latest fad diet calls for an apple and a yogurt for breakfast on a Monday it might be fine for the woman sat at reception all day or the guy selling insurance on the phone all morning but what about the guy laying concrete for a living or even for the girl on reception if she missed her bus and had to quick march it to work that particular day?

By mid-morning they are going to be desperate for a snack and end up giving in to temptation and grabbing a candy bar just to get them through to lunch and there out of the window goes the six pack diet plan and it’s only Monday morning ffs!

What I much prefer to do is to tell my clients what to eat while on a six pack diet and just as important, what foods they should be avoiding if they are serious about getting a six pack stomach, leaving how much to eat of the good stuff to their own judgement and now I’m going to share this with you.

FOODS TO AVOID AT ALL COSTS

These foods are just plain bad for you and should really be avoided by all people who would like to live out a long and healthy life and certainly by anyone wanting to get in shape whether that goal be to lose man boobs, be the next Mr Universe or as in your case, to get a great looking, rock solid six pack.

Really, one of the best tips for a six pack diet I can give you is to drop these foods from your menu right now.

Soda

Soda can have almost 40 grams of sugar and loads of empty calories. You might as well call soda a liquid form of candy. They are also loaded with preservatives, sodium, sulphates and artificial ingredients like food colors.

Cakes/Cookies/Doughnuts/Candy/Candy Bars

There are many to choose from but all of them are high in calories (300 or more) and high in fat content (20 grams or more) and loaded with sugar. Eat a few of these and just watch yourself get fatter.

Fried Foods

Anything that is fried such as french fries, fried chicken, or even fried candy bars (really really bad, suicidal even) has very little in the way of nutrition. They are loaded with trans fats that can destroy your health when eaten on a consistent basis. Trans fats are known to have some potent effects on the body which increase aging, weight gain, blood clotting, inflammation in the body and even increase your chances of cancer. An absolute ‘do not touch’ for any six pack diet.

Bacon

Bacon is very high in saturated fat and sodium. It is also loaded with nitrate and nitrites which have been linked to cancers of the colon, stomach and pancreas.

Fast Food

Not much to say here when most fast food burgers have over 1,000 calories and 60 grams of fat. Eating fast food will destroy any chances you have at getting a six pack.

Chinese Buffets

Chinese foods are often high in sugar and fat and have loads of MSG (monosodium glutamate). MSG can be damaging to your body’s cells, basically you are poisoning yourself over time.

Studies are pointing to intake of foods with MSG lead to an increased risk of cancers including colon, stomach and rectal cancer. Consuming foods that are high in MSG content, such as chinese food, can lead to obesity, fatigue and even depression.

Besides chines food, many processed foods will also have a good amount of MSG. So it is best to stick with natural food sources when at all possible.

Any and All Processed Foods

If it isn’t a whole food or natural, chances are that it is a processed food. Some clean cut examples include Twinkies, Little Debbie Snack Cakes, Oreos, lunch meats. Here is a quick peek at some other things that are hiding inside processed foods that you might not have considered:

Foods on this list aren’t going to do you any good BUT if you currently live on a diet of the ‘foods to avoid at all costs’ then changing to these types of foods is a step in the right direction although you can forget having a six pack. You will struggle to get and hold any type of long term fitness. A genuine six pack diet plan will avoid these foods wherever possible.

Cereals

About the only healthy cereal on the market today is either oatmeal or quinoa. Even if the cereal states that it is healthy, you can be assured it won’t help you achieve the perfect six pack. Most are loaded with sugar and calories and low in nutrients. I cringe when I see parents buying this crap for their kids because they actually think they are buying them something healthy. My recommendation is to keep cereal out of your six pack diet plan and if you have any kids, do them a favor and take them out of their diet too.

Pizza

Pizza is high in calories and it takes an intense workout to burn off each slice of pizza you eat. In fact, a slice of pizza often has more fat than what is found in a fastfood cheeseburger.

Flavored Coffees and Lattes

In most cases when you buy a coffee from a place like Starbucks, it isn’t black. Instead, it is loaded with sugar, fat and calories. Even a small iced coffee mocha can pack over 500 calories and over 20 grams of fat.

Add in a chocolate chip muffin to what you think is a “little” mid morning snack but is actually a sugar and calorie overload. This will lead to fatigue for the rest of the day and you will have a very difficult time showing anything other than flabby abs if you can’t give up your daily visit to the coffee shop.

Canned Soups

These are loaded with preservatives, sodium and many contain MSG. The soup might say “full of vegetables” on the can but don’t be fooled into believing that you are getting an adequate amount of nutrients from a canned soup. When in doubt and especially when on a six pack diet plan, make your own soup from scratch.

Ice Cream

Ice Cream doesn’t have much going for it in terms of a health diet. It is high in sugar, calories and saturated fat. Just two scoops of ice cream can put you close to a 1,000 calorie bomb. This is a killer for anyone working hard for the perfect six pack.

Juices and Energy Drinks

Juices are loaded with sugar and low in nutrients and they are always a bad idea as a source for calories. Energy drinks have caffeine that some use to energize a workout. Avoid them as they can have a lot of sugar, too. In fact, they can have over six or seven teaspoons of sugar.

If you want to shed those last pounds to reveal that hidden six pack, you have to control your insulin levels by keeping sugar intake to a minimum. Look to the benefits of drinking water and think of it as your “life” juice.

Breads, Bagels, and Pretzels

These are all foods that have white flour and they are not whole grain. Anything made with white flour has been stripped of nutrients and they have the nice “benefit” of acting like sugar in your body meaning your insulin level will spike. You’ll be prone to fatigue and weight gain.

Oh and stay far away from white bread, even Wonder Bread. If you don’t, it won’t be any ‘wonder’ as to why you don’t have a six pack.

Alcohol

Alcohol is full of empty calories and if you are looking to attain six pack abs quickly, alcohol won’t help your effort. Talk to anybody that has washboard abdominals about how many alcoholic drinks they have each week. If the number is greater than zero in most cases, I’d be very surprised. If you want to get leaner, then remember that alcohol and dieting don’t mix.

THE OK FOODS

These types of food are ok in your six pack diet plan as long as you limit the intake to occasional.

Cheese

Cheese is a high calorie food that will typically have lots of saturated fat. If it is a commercially manufactured cheese, chances are that it has lots of chemicals and hydrogenated oils. In fact, all processed dairy foods fit this description. If you can, choose organic cheese from grass-fed cows which is much better in terms of keeping chemicals out.

Butter

Butter is a great source of vitamins and minerals as well as some essential fatty acids. Butter is made of fat and there are 9 calories per gram of the stuff so it should be used with moderation. It is ok to use a little when cooking but if you want to shed those last pounds for washboard abs you will have to reduce consuming butter’s use further.

Chocolate

Chocolate is one of my favorite foods and I do have a hard time saying no to consuming it at times. Dark chocolate has some benefits such as antioxidants and it can lower blood pressure. Chocolate, though, is still high in sugar and calories and it should be very limited whilst you are on a six pack diet.

Cheat tip: If you are a chocaholic like me, eat it just before or after a workout. Your body has a higher carbohydrate tolerance during this time so the effects are less damaging.

Protein Bars

Protein bars are just about as bad a a regular candy bar. They are generally high in saturated fat and sugar. Even protein bars that are low in carbohydrates will have enough high fructose corn syrup to spike your insulin levels. A protein bar, in my book, is only ok in emergencies. You need to be eating about every three hours when on this six pack diet plan.

If you don’t have access to anything better then a protein bar is better than nothing but I recommend due diligence when it comes to planning your meals.

As you move from the “WORST” food list to the “OK” food list, it is ok to sub in protein bars instead of reaching for a processed goodie if your willpower is overcome.

FOODS THAT ARE GOOD FOR A SIX PACK

If your diet already consists of these and similar foods then the step up to a quality, healthy six pack diet should be fairly easy. You already know the benefits of a healthy varied diet and you are more than likely in decent shape already.

Tuna

Tuna is an affordable source of lean protein. It is very low in fat and has no carbohydrates. If you want great looking abs, tuna should be a part of your six pack diet. I would restrict its use to a few cans a week, though, since it is typically high in sodium and its reported mercury content.

Milk

Milk is a good source of vitamins, minerals, calcium and protein. The only drawback to milk is that it contains a decent amount of sugar. If you are ready to push hard in the program for a six pack, I recommend limiting milk intake.

Fruit

Fruit is a good source of fiber, low in calories, and high in vitamins and minerals. Fruit is not on the “BEST FOODS” list due to its sugar content. If you are committed to achieving the perfect six pack, you will have to limit your fruit intake so that you can keep sugar to a minimum.

Nuts, Peanuts, and Peanut Butter

Mixed nuts, peanuts and peanut butter are a good source of “healthy” fats as well as protein and they have little to no carbohydrates. On the downside, they have a rather high amount of fat and calories. If you aren’t careful, overeating these can really sabotage your path to the perfect six pack, so eat these in moderation.

Yogurt

Yogurt is a great source of calcium, protein, and digestive-aiding bacteria. They are low in fat (if you choose low-fat yogurt). I tend to keep yogurt to maybe one or two times a week since it is usually high in sugar. I’ll typically replace my yogurt intake with a serving of oatmeal sprinkled with cinnamon.

Beans

Beans are a favorite of mine because they are healthy in so many ways. They have a decent amount of protein and they are a healthy source for good carbohydrates that won’t spike your blood sugar. They are also high in fiber and have no fat. If you are looking for a source of antioxidants, look no further than beans. The darker the bean, the better the source. Beans should definitely be a staple in your six pack diet.

Lean Red Meat

Red meats like steak are a great source of protein. They also have B vitamins and creatine (great for building muscle). The downside to red meat is that even if it is lean, it can still have a decent amount of saturated fat. So keep servings of it to one or two times a week.

Olive and Canola Oil

These oils are a good source of monounsaturated and polyunsaturated fats. These are “good” fats that have many health benefits for the body such as reducing bad cholesterol levels.

These “good” fats are also an excellent source of omega-3 fatty acids which are believed to lower LDL (bad) cholesterol, reduce inflammation, reduce blood pressure and help protect the nervous system and brain. Fats are fats though, and each gram of fat has 9 calories, so even “good” fat sources should be consumed in moderation.

Whole Wheat Foods

Foods that contain whole wheat which are a super source of complex carbohydrates. These are absorbed in the body slowly, won’t make your blood sugar spike rapidly, and they keep you energized. If you get to the point to where you are really trying to cut weight to make a six pack more prevalent, you might cut down on whole wheat foods, otherwise I believe they should also be a staple in your six pack diet.

Cottage Cheese

Cottage cheese is a staple in my six pack diet. It has a protein called casein that has a slow-releasing affect on the body which slows digestion. It is also easily portable as well as affordable so is great for a packed lunch.

You want to choose the 1% or fat free version though. Oh, and if you are really minimizing sugar effect, cottage cheese does have milk sugar which kept it from being on the “BEST FOODS” list.

BEST FOODS FOR AMAZING ABS

So here we are, a selection of the very best types of foods that should be the staple of any six pack diet plan worth its salt (excuse the pun).

Vegetables

Vegetables are one of the best foods for getting lean in a hurry. They have very little in the way of calories and they are a great source of fiber, water, minerals, phytochemicals and antioxidants.

Eating your veggies will help keep you from feeling hungry and craving low nutrition, high calorie junk food. Vegetables are the cornerstone of a six pack diet or any other type of diet for that matter.

Chicken

If vegetables are the cornerstone then chicken is the foundation and is the number 1 in six pack foods. Chicken is high in lean protein which will help you build your abdomen muscles. It is also an economical food which won’t hurt your wallet. Go for boneless, skinless chicken breasts and avoid fatty pieces such as chicken thighs.

Egg Whites

Eggs are one of the most economical foods available and they are a must when it comes to six pack foods as they provide nutrition and build muscle. They also have the highest biological value which means they have a form of protein that is the most readily utilized by the body.

If you want to gain some muscle and lean down fast, make egg whites part of your six pack diet. Don’t be afraid to throw an egg yolk in there once in a while as they too are highly nutritious and a source of good cholesterol.

Oatmeal

Oatmeal is one of those carbohydrates that is slowly released into your bloodstream. This means your blood sugar/insulin won’t spike. This is the perfect food for getting full while leaning. It is also low in fat and has a good balance of protein and carbohydrates. Beware of adding sugar in any form on top of oatmeal!

Fish

If you get bored with chicken and egg whites, fish are also a super food that is high in protein, has zero carbohydrates, and it has a healthy dose of omega-3 fatty acids. So don’t be afraid to take a break from chicken for this heart-healthy dish. Just beware of adding fattening sauces or butter which will ruin the benefits of using fish in your six pack diet!

Brown Rice

Like oatmeal, this is another slow-digesting carbohydrate. I highly recommend having brown rice as a part of your 6 pack abs diet as it will aid you in getting leaner and get you to the perfect six pack faster.

Summary

There you have it – more or less the exact food recommendations I give to my clients and they pay me hansomely for the information. I can only tell you what to eat but nobody can tell you how much to eat, only you can decide that but as a guideline try to eat 5 or 6 smaller meals a day from the good and best options so you don’t go hungry.

You never want to be hungry while on your six pack diet because that can lead to slip ups as you may start to crave one of the bad foods. Keep the portions to a reasonable size and if you don’t feel it’s enough then just increase the vegetables you have at lunch/dinner to fill you up.

You never want to feel stuffed but you never want to feel hungry.

Of course, to speed up the process of any six pack diet plan you will need to include exercise in your daily activity, ideally an exercise program that targets your abs.

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Meet the editor

Personal trainer, dietition and general keep fit fanatic. Creator of The Man Made Diet and author of several workout plans for men including The Perfect Six Pack, Build a Bigger Chest and 30 Days to a Better Body.